Comparing Nutrients in 100 grams Tomato Puree VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Tomato Puree	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.3% 38kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	12.3% 16g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	1.7% 1.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.3% 2.38g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.8% 10.6mg	2.78% 2.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.97mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Tofu Yogurt	Recommended Dietary Allowance
Calcium	1.8% 18mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.3% 1.78mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.7% 40mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.1% 77.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Tofu Yogurt per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Tofu Yogurt:

• 100 grams of Tomato Puree have 13 times more Vitamin A, 4 times more Vitamin B2, 6.1 times more Vitamin B3, 6.3 times more Vitamin B6, 1.8 times more Vitamin B9, 4.2 times more Vitamin C and 6.4 times more Vitamin E than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 2.4 times more Vitamin B1 than Canned Tomato Puree.
• Both Tomato Puree and Tofu Yogurt provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Canned Tomato Puree as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Tofu Yogurt:

• 100 grams of Tomato Puree have 3.8 times more Copper, 1.7 times more Iron and 9.3 times more Potassium than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 6.6 times more Calcium, 1.7 times more Magnesium and 18.6 times more Selenium than Canned Tomato Puree.
• Both Tomato Puree and Tofu Yogurt contain similar levels of Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium and Selenium
• 100 grams of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 3.9 times more Sugars and 9.5 times more Fiber than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 2.5 times more Energy, 29 times more Omega 3, 11 times more Omega 6, 1.8 times more Carbohydrate and 2.1 times more Protein than Canned Tomato Puree.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6
• 100 grams of Tofu Yogurt provide inadequate amounts of Fiber